7 Min Giant Set Home Natural Bodybuilding Biceps Workout

Today I am going to share with you a natural bodybuilding biceps workout that you can do from the comfort of your home just using a pair of dumbbells and an adjustable bench. This routine is guaranteed to create a massive burn in your biceps muscles and induce some major growth!

This biceps routine will not take too long….2 giant sets will take you around 7 minutes.

Remember that with a giant set you will do all exercises with no rest in between sets. You will only rest 60 seconds in between sets. You can do 2-4 sets of these giant sets for best results. This shoulder workout will consist of the following exercises:

7 Min Giant Set Home Natural Bodybuilding Biceps Workout

Giant Set:

Incline Curls (start with palms down and rotate hand as you move up) 2-4 sets of 8-15 reps (no rest)
Note: If you don’t have a bench, then you can do these standing.
Spider Curls 2-4 sets of 8-15 reps (no rest)
Note: If you don’t have a bench, you can do concentration curls instead.
Reverse Dumbbell Curls 2-4 sets of 8-15 reps (no rest)
Dumbbell Curls 2 sets of 8-15 reps (60 second rest)

This is 1 set. Rest 60 seconds and repeat 1-3 more times.

Biceps Workout Notes:
1) Train the biceps twice a week.

2) You can do your biceps in conjunction with your chest and triceps, your back, or shoulders/triceps. For more information on different training splits please take a look below:

Bodybuilding Training Split #1:

Day 1: Chest, Biceps, Triceps

Day 2: Legs

Day 3: Back, Shoulders, Abs

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #2:

Day 1: Chest, Back, Abs

Day 2: Legs

Day 3: Shoulders, Biceps, Triceps

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #3:

Day 1: Chest, Shoulders, Triceps

Day 2: Legs

Day 3: Back, Biceps, Abs

Day 4: Rest

Day 5: Start Over

3) If you have more time, you can add a third set and even a fourth set. That would make the routine around 10-15 minutes in length.

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2 Comments

John Clevenger March 16, 2014 at 7:17 pm

This is a Bicep workout but in the Workout Notes you say “Train Shoulders 2x per week” and then the next comment talks about when to train biceps. Was this a typo? Did you mean to say “Train Biceps 2x per week”? and then what days you could incorporate biceps?